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Tofu vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between tofu and eggs?

  • Tofu is richer in iron, calcium, and manganese, while eggs are higher in copper, choline, vitamin B12, selenium, vitamin B2, and vitamin B5.
  • Eggs' daily need coverage for copper is 201% higher.
  • Eggs have 23 times less manganese than tofu. Tofu has 0.605mg of manganese, while eggs have 0.026mg.
  • Tofu has a higher glycemic index (15) than eggs (0).

We used Tofu, raw, regular, prepared with calcium sulfate and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Tofu vs Egg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +600%
Contains more IronIron +350.4%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +2226.9%
Contains more CopperCopper +936.3%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +77.3%
Contains more SeleniumSelenium +246.1%
~equal in Potassium ~126mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Egg
Egg
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B3Vitamin B3 +204.7%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin EVitamin E +10200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +886.5%
Contains more Vitamin B5Vitamin B5 +1955.9%
Contains more Vitamin B6Vitamin B6 +157.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +193.3%
Contains more CholineCholine +920.1%

All nutrients comparison - raw data values

Nutrient Tofu Egg DV% diff.
Copper 0.193mg 2mg 201%
Cholesterol 0mg 373mg 124%
Iron 5.36mg 1.19mg 52%
Choline 28.8mg 293.8mg 48%
Vitamin B12 0µg 1.11µg 46%
Selenium 8.9µg 30.8µg 40%
Vitamin B2 0.052mg 0.513mg 35%
Calcium 350mg 50mg 30%
Vitamin B5 0.068mg 1.398mg 27%
Manganese 0.605mg 0.026mg 25%
Vitamin A 149µg 17%
Saturated fat 0.691g 3.267g 12%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Phosphorus 97mg 172mg 11%
Protein 8.08g 12.58g 9%
Fats 4.78g 10.61g 9%
Polyunsaturated fat 2.699g 1.414g 9%
Monounsaturated fat 1.056g 4.077g 8%
Vitamin E 0.01mg 1.03mg 7%
Folate 15µg 44µg 7%
Vitamin B6 0.047mg 0.121mg 6%
Sodium 7mg 124mg 5%
Magnesium 30mg 10mg 5%
Calories 76kcal 155kcal 4%
Zinc 0.8mg 1.05mg 2%
Vitamin K 2.4µg 0.3µg 2%
Vitamin B1 0.081mg 0.066mg 1%
Vitamin B3 0.195mg 0.064mg 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 1.12g 0%
Net carbs 1.57g 1.12g N/A
Potassium 121mg 126mg 0%
Sugar 0.62g 1.12g N/A
Tryptophan 0.12mg 0.153mg 0%
Threonine 0.402mg 0.604mg 0%
Isoleucine 0.435mg 0.686mg 0%
Leucine 0.713mg 1.075mg 0%
Lysine 0.452mg 0.904mg 0%
Methionine 0.108mg 0.392mg 0%
Phenylalanine 0.428mg 0.668mg 0%
Valine 0.446mg 0.767mg 0%
Histidine 0.221mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +67%
Contains more WaterWater +13.3%
Contains more ProteinProtein +55.7%
Contains more FatsFats +122%
Contains more OtherOther +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Poly. FatPolyunsaturated fat +90.9%
Contains more Mono. FatMonounsaturated fat +286.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.